Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Onsdag 16/8 2017 Workout
Benchpress 5x@50% 3x@60% 2x@65% 1x@70% 1x@75% 1x@80% amrap@85%
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Strict pull ups 3xMax
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2 rounds
Strict Dips: Amrap
Banded triceps ext: Amrap
DB biceps curls @15kg: Amrap
Gun walk @ 15kg plate: 1 lap around the gym
2min rest -
"Fire engine" Workout
Wod Friday 11/8/17
Complete as many round as possible in
20 mins of:400 metres row
500 metres Air assault bike
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Power Down Workout
“Power Down” Part #1
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches (95/65)
12/9 Calorie Row, 12 Power Snatches (95/65)
9/7 Calorie Row, 9 Power Snatches (95/65)
Rest 5:00
“Power Down” Part #2
AMRAP 5:
15/12 Calorie Assault Bike, 15 Power Clean and Jerks (95/65)
12/9 Calorie Assault Bike, 12 Power Clean and Jerks (95/65)
9/7 Calorie Assault Bike, 9 Power Clean and Jerks (95/65) -
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Power play Workout
A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)
B) EMOM 5: Heavy Power Cleanthen
“Power Play”
Ascending Ladder for 7 Minutes:
1 Power Clean (135/95), 30 Double Unders
2 Power Cleans (135/95), 30 Double Unders
3 Power Cleans (135/95), 30 Double Unders
Add (1) Power Clean per round
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For time Cleans Workout